CrossFit Workout 11/5/18 Monday

Warmup
3 rounds:
Banded front rack stretch
:30 goblet squat hold
:15 HARD bike

Workout Warmup
5 rounds:
1 Squat clean+ 2 Thrusters+ 1 Push jerk
Ring pullups AMRAP
Pullup warmup
Straddle hollow hold :40-https://www.youtube.com/watch?v=CuNBz2KWOEY

CrossFit Workout
Burpee Fran with an 11:00 cap
Fran:
21/15/9
Thrusters 95/65
Pullups

EMOM, including start, 4 burpees

Coach’s Note
This workout should be steady. Pick a weight that will allow you to complete the workout under the time cap. Winning the round of 21 probably doesn’t mean winning this workout. Squat all the way down, lock out at the top of your thrusters.

Lift
Front Squat 5x 3-5 reps between 84-88%. No tempo, but have excellent positions!

rest 3:00 between sets

Conditioning
6 rounds:
250m row
15 unbroken wallballs
6 Box jumps 28/24
24 unbroken du
rest 1:00 between rounds. Same time every round

Skills
Accumulate 18 perfect kipping ring muscle ups. If you can do this in 2 or less sets, do 30.